WARM UP:
400 M. Run or Row
2 Rounds
15 Air Squats
15 Push Ups
10 Pass Through’s
Then:
Hip Mobility
SKILL:
3 Rounds (At a walking Pace)
6E DB Row
10 Bar Roll Outs
10 Weighted Glute – Bridges
10 Strict T2B
LIFT:
Power Snatch + Full Snatch
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
2 + 1 @ 75%
*Squat Snatch on all + reps.
**EX: 2 + 1 = 2 Power Snatch + 1 Squat Snatch.
WOD:
“AP-9”
30-20-10
Alt. Pistols
T2B
*Sub. Pistols for 60-40-20 air squats accordingly.
POST WOD:
Roll & Stretch
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